5.08.2016

W.O.D. 5.9.16







Pausing Front Squats

1-1-1-1-1-1
(build to a heavy single with a 2 second pause at the bottom)
then...use 70% of the 1 RM to complete the following

3-3-3-3-3-3
each set of three consists of a 6 second hold at the top and a 5 second hold at the bottom...each set of three should take about 45 seconds. Rest only 2 Minutes between sets.

Community Notes:
On Friday night 5/13 we are having a FREE Health and Wellness OPEN House at 6:00PM. 
**Friends and Family are welcome. 
Aimee Lyons and Dr Kevin Turner will be on hand as well as coaches to talk about:
 Fitness
Nutrition
Health Care
Sleep
 Longevity
Leaky Gut
 Body Composition
Vitamins
 Minerals
 Balanced
Nutrition
 Remember: 80 % of your outcomes come from 20% of your inputs...The small tweaks you can take to improving your nutrition can make a BIG difference.

 I hope you all can join us and bring some friends and family to check out the gym!


Quote:
"A leader is best when people barely know he exists, when his work is done, his aim fulfilled, they will say: we did it ourselves." 
—Lao Tzu

6 comments:

Tim P said...

6am
Ben M 145/115
King 165/115
Laura Alt 135/95
Theresa 125/90
Kevin B 200/145
Mike S 160/112
Manisha 85/60
Matt R 145/110
Justin D 165/115
Mike Sim 225/135

7am
Mike C 135/95
Jon P 245/170

Aimee Lyons said...

9:30
Rich A 290/ 205
Jess A 115/80
Mary H 105/73
Jackie 165/115
Meggan 123/83

Stephanie Vincent said...

12:15 Express
Pam 150/105
Meredith 113/83
Therese 123/83 (5sets)
Tim H 255
Joe M 145/105
Rob C 245PR/165
Denise 165/105

CFKOP iPad said...

3:30
Julie 135/95
Erik F 235/165
Keith 345/245

Stephanie Vincent said...

4:30/5:30
Jill A 185/130
Mike Re 205/140

Shawna 135PR/95
Melissa M 105/75
Ale 113/80
Molly 103/73
Mike F 245/170
Tia 135/95
Alex T 85/60

Aimee Lyons said...

6:30
Danielle 140/98
Kris 140/98
Cline 215/150
Neil 225/1155
Matt 215/150
Borden 235/165
Brian 185/135
Bob 165/115
Rehman 105/75
Raj 195/135
Amanda 115/83
Nicole 85/63
Jill H 110/73
Ryan A 355/245 (375 x1 - no pause) took a spot on the PR board!